Want a good rhomboid stretch to get out of your nagging shoulder pain?
How about 8?
In this article, we’ll explore 8 of the best rhomboid stretches for pain relief and prevention!
If you’re feeling pain in your rhomboid, chances are–you have some type of pain going on between your shoulder blades and your spine. And while the rhomboid is a small muscle, it’s no joke.
So, if shoulder pain is stopping you from:
- Working at your computer without pain
- Lifting at the gym
- Or just enjoying an active lifestyle…
…these 8 rhomboid stretches will help you feel like yourself again.
We’re Back Muscle Solutions, and we specialize in putting the power back in the hands of people with back pain. Shoulder pain and upper/mid back pain happens to everybody. And there’s no reason for you to NOT have the knowledge and power to fix the problem yourself. Today, we’ll give you our best skills and tools to get your shoulders back to tip-top shape!
We’ll cover:
- What to Look for in a Rhomboid Stretch
- Rhomboid Stretch: 8 Best Rhomboid Stretches for Pain Relief
- Rhomboid Anatomy & Function
- Causes of Rhomboid Pain
- Rhomboid Massage Before Rhomboid Stretch
- Rhomboid Resources
- Rhomboid Stretch FAQs
What to Look for in a Rhomboid Stretch
When it comes to a quality rhomboid stretch, there are a few aspects to look out for. First, we need to understand what your rhomboid muscles do.
Primarily used to squeeze your shoulder blades together, the best way to stretch your rhomboids comes from the opposite motions. So when it comes to every good rhomboid stretch, you’ll need to look for a few key aspects.
#1 Shoulder Separation
What’s the opposite of shoulders squeezing together?
Shoulder separation.
The best type of rhomboid stretch for pain relief will involve stretching out the shoulders in separate directions, which helps stretch those rhomboids out of their comfort zone.
#2 Forward Motion
This often goes hand in hand with shoulder separation–but the other motion to keep an eye out for with every good rhomboid stretch is shoulder forward motion.
Again, this is the opposite of the natural movement your rhomboids help with, so it provides a great stretch.
#3 Thoracic Mobility Stretches
Research shows that upper thoracic spine mobility and movement is effective for treating shoulder and rhomboid pain. [1]
So, what is thoracic mobility anyway? Thoracic mobility is basically just a fancy term for you being able to extend and rotate your upper back.
So, you know the ol’ headrest grab and turn we all do whenever we back out with our cars? That movement is an example of thoracic mobility.
It makes sense, right? If we can’t move our upper backs in an effective and mobile way, our shoulders are going to become stiff and sore.
As a result of this, any rhomboid stretch designed to intentionally improve thoracic mobility is going to help prevent rhomboid pain in the long run.
I’ll add in some thoracic mobility rhomboid stretches to this article for you to see some examples!
Rhomboid Stretch: 8 Best Rhomboid Stretches for Pain Relief
Rhomboid Stretch #1: Rhomboid Doorway Stretch
For this rhomboid stretch, you’ll need either a doorway if you’re at home–or a power rack if you’re at a gym.
I guess you could also perform the doorway rhomboid stretch in the doorway of your gym, but you might be judged.
Here’s how you do it.
1) Stand facing a doorway or a power rack.
2) Hold your arms directly out in front of you.
3) Now cross your arms at your wrists, grabbing the doorway or power rack with the opposite-side hand.
4) Next, lean your hips back and away from the doorway–rounding your upper back with this motion. This will bring your shoulders forward and allow your shoulder blades to open.
5) Hold for 10-30 seconds, breathing in and out during the rhomboid stretch.
Rhomboid Stretch #2: One-Sided Rhomboid Stretch
If you're just feeling pain in one side, you may want to try these two variations of a one-sided rhomboid stretch. For both of these stretches, the arm getting stretched is on the same side as the painful rhomboid.
So, let’s say your left rhomboid is in pain. You’re going to stretch your left arm.
There are two variations of this rhomboid stretch:
- Standing
- Or Sitting
Here’s how to do them:
Standing One-Side Rhomboid Stretch
The standing variation is great to perform right after the rhomboid doorway stretch because you’ll actually need a stable surface to grab onto for this version as well.
1) Stand with your non-painful side facing a doorway or a power rack. So, if your left rhomboid hurts, stand with your right side towards the door.
2) Now, reach your left arm across your body, grabbing onto the stable surface.
3) As you do this, turn your body slightly towards the left side to accentuate the rhomboid stretch.
4) Hold for 15-30 seconds.
Seated One-Side Rhomboid Stretch
For the seated variation of this rhomboid stretch, all you’ll need is a yoga mat for comfort.
1) Sit cross-legged on a yoga mat.
2) Stretch your pain-side arm across your chest.
3) Use your non-pain-side arm to support the other arm in the stretch.
5) Hold for 15-30 seconds.
Rhomboid Stretch #3: Palms Out Rhomboid Stretch
This rhomboid stretch is one of the most intuitive rhomboid stretches–meaning lots of people just naturally tend towards this motion if their rhomboid is in any kind of pain.
Here’s how you do it:
1) You can choose to stand for this stretch or sit down on a yoga mat.
2) Place one hand’s palm over the back of the other hand. Then, stretch your arms straight out in front of you, facing your palms out.
3) Allow your chin to drop toward your chest and your upper back to round with this motion. Think about pulling your shoulder blades apart.
4) Hold for 15-30 seconds.
Rhomboid Stretch #4: Isometric Row
The rowing motion performed in many typical pull day back exercises can provide a great rhomboid stretch. This one’s different because it won’t provide the shoulder separation, but I still like it.
When we make it isolateral, we take out the repetitions, allowing the motion to remain static and really get in that good rhomboid stretch.
To perform this rhomboid stretch:
1) Hinge forward at the hips as you would to perform a bent-over barbell row.
2) Before you do anything, contract your shoulder blades, squeezing them together.
3) Now, row your arms upward as if you’re rowing a bar or dumbbells. Your arms should be at about a 90-degree angle at your sides.
4) Hold for 15-30 seconds.
You can also take this rhomboid stretch up a level by adding in a resistance band. I recommend looping the resistance band to a stable surface just below you. Keep it light. I wouldn’t pick the thickest band.
But adding in a little extra resistance is a great way to level up this rhomboid stretch once you’ve mastered it.
Rhomboid Stretch #5: Open Book Stretch (Thoracic Mobility)
The Open Book Stretch is a great way to promote spinal rotation while improving mobility in the shoulders and hips.
1) Lie on your side with your knees slightly bent.
2) Extend your arms straight out in front of you, palms together.
3) Slowly open your top arm, rotating it away from the other, like opening a book.
4) Focus on rotating through your spine, not just your shoulder.
5) Hold the stretch and breathe deeply, feeling a gentle pull in your back, hips, and shoulders.
Learn more about the open book stretch in our article below!
“The Open Book Stretch: Full Guide and Variations”
Rhomboid Stretch #6: Buddy Back Opener (Thoracic Mobility)
This rhomboid stretch is designed to help provide thoracic mobility–or remember–that upper back flexibility! For this rhomboid stretch, you can use a bench at a gym, or a chair or couch at home.
Oh, and of course, you’ll also need a buddy to help assist you to get deeper in this stretch.
1) Kneel down on a yoga mat facing the bench, chair, or couch.
2) Now, lean forward, using your arms for support on the bench and your torso and head forward and down–towards the floor.
3) Arch your back as you press into this rhomboid stretch.
4) Then, ask your buddy to press gently into your mid-upper back, helping you maximize the stretch even further.
5) Hold for 15-30 seconds.
Rhomboid Stretch #7: Cat-Cow (Thoracic Mobility)
The cat-cow is a classic yoga move that involves arching your back (cow) and then rounding it (cat).
There are two modifications you can make to this rhomboid stretch to help you feel it in your rhomboid muscles even more.
Cross Your Arms: I’ve seen some people cross their arms during this rhomboid stretch, which just accentuates and enhances the shoulder separation.
On Your Forearms: Or shifting the positioning from supporting yourself with your hands to supporting yourself on your forearms can be a helpful modification. This helps really isolate your rhomboid and back muscles during the rhomboid stretch.
Here’s how to do this stretch:
1) Get on all 4’s on a yoga mat.
2) Choose your arm positioning.
- Regular cat-cow: on all 4’s (knees and hands)
- Cross-Armed
- Forearms
2) First, round your back up, really placing the emphasis in those rhomboids. Hold for 10 seconds.
3) Then, move your back in the opposite direction–arching your back with your neck and butt up in the air. Hold for 10 seconds.
Rhomboid Stretch #8: Thread the Needle (Thoracic Mobility)
Our last rhomboid stretch today, this one involves rotating the thoracic spine, so you’ll see both the thoracic mobility aspect as well as the shoulder separation in this rhomboid stretch.
You can also increase the intensity of this rhomboid stretch by adding in a resistance band.
1) Get on a yoga mat on all 4’s.
2) Starting with the painful rhomboid side (let’s say left), lift this hand off the ground.
3) Then, move that arm across your chest and just under the armpit of the opposite arm.
4) Now, move your arm back across your chest and up above your head, accentuating the rotation on the way up as well.
5) Repeat for 10-15 reps.
6) Then, switch sides.
Rhomboid Anatomy & Function
Now that you’ve seen the best of the rhomboid stretch options out there, let’s backtrack just a moment and make sure we all know where your rhomboids are located and what they do.
Your rhomboids are located just between the shoulder blades and the spine.
The rhomboid muscles consist of a group of four skeletal muscles located between the lower neck and upper back. These muscles are arranged in pairs on either side of the spine and extend to the shoulder blades. Each pair includes two muscles: the rhomboid major and the rhomboid minor. Together, they form a shape reminiscent of a rhombus.
Rhomboid Minor
The rhomboid minor is located above the rhomboid major and is the smaller of the two muscles. It has a cylindrical shape and is thicker than the rhomboid major.
Rhomboid Major
The rhomboid major lies below the rhomboid minor and plays a crucial role in securing the scapula to the ribcage. It’s twice as wide as the rhomboid minor.
The rhomboids are essential for maintaining good posture in the upper back and stabilizing the shoulders during physical activities. They are particularly important when lifting heavy objects or throwing a ball across a field.
Your rhomboid muscles work to help you do all kinds of things involving those shoulder blades.
So:
- Pulling
- Throwing
- Reaching
- Rowing
As you can see in the picture above, if you’re experiencing rhomboid pain, you’ll most likely feel it running anywhere along your shoulder blade–from there to your spine itself.
Causes of Rhomboid Pain
Poor Mobility: As we’ve talked about, thoracic mobility is hugely connected with your rhomboid pain. So, if your back is lacking mobility, your rhomboids will become tight, stiff, and sore.
Poor Posture: Are you slumped over as you read your phone or computer screen right now? If so, fix that picture real quick!
Otherwise, your rhomboids might take the hit.
Rhomboid pain is honestly an epidemic in modern society due to lack of activity and poor posture–mostly caused by technology and sedentary lifestyles.
Working Out: Rhomboid pain or even rhomboid strain can happen from excessive physical activity.
Certain key symptoms can indicate a rhomboid tear or strain.
- Increased pain during heavy breathing
- Muscle aches
- Tingling sensations
- Stiffness in the neck
- Sharp pain radiating down the back
- A popping sound when moving the shoulder blades
- Swelling in the upper back near the spine
If you suspect a rhomboid strain or a rhomboid tear, check out the article below:
“Everything You Need to Know About the Rhomboid Tear Test”
Other Muscles That Impact Your Rhomboid Muscle Pain
So many muscles in your upper back and shoulders are interconnected, so it only makes sense that when other muscles are out of whack, your rhomboids will conversely become affected. Here are some muscles to consider:
Pectorals: When you round your shoulders and slouch, this actually causes your pectoral muscles to shorten, which then causes strain on your rhomboids in the back–pulling them forward in a way they were never meant to be!
Levator Scapulae: The levator scapulae is a muscle that runs from your shoulder to your neck. Research shows a connection between the levator scapulae and the rhomboid muscle. [2] As a result, if one is off, the other will be too.
If your levator scapulae is giving you grief, chances are–your rhomboid will step in to help out. This can lead to your rhomboid doing a job it was never meant to–hence the pain and overuse.
If you suspect levator scapulae pain might also be a culprit for you, we’ve got a great article about how to release trigger points in this muscle:
“How To Release Levator Scapulae Trigger Points”
We’ve also got some levator scapulae stretches for you to check out:
“Quick Levator Scapulae Pain Relief With These 8 Stretches”
Serratus Anterior: The serratus anterior is a muscle that connects the shoulder blade to the ribcage. Just like the levator scapulae, it’s connected to the rhomboid. So if one is off, the other is likely to be as well.
We wrote an article with the best serratus anterior stretches for you to check out:
“Serratus Anterior Stretches and Exercises: How To, Pain Relief, & More”
Rhomboid Massage Before Rhomboid Stretch
At Back Muscle Solutions, we like to take a holistic approach when addressing muscle pain.
So, while I 100% recommend each rhomboid stretch in this article, I also recommend massaging your rhomboid muscle BEFORE you stretch.
Why so?
Well, think about stretching a stiff, sore, cold muscle–and you’ll have a clear image of how far you’ll get.
You get more out of a stretch if you’ve actually taken the time to massage the muscle, loosen it up, and release any trigger points causing tension in the area.
Professional Massage
A professional massage can be a great solution to rhomboid pain because your masseuse will know exactly how to identify pain and target your trigger points.
At-Home Massage
If your rhomboid pain is nagging and consistent, and you know it will eventually come back after your professional massage–your best bet might be an at-home massage device.
Having access to a device that provides trigger point release for your shoulders and rhomboids is a great option for:
- Those moments when you’re ready to go work out, but your shoulders are sore, stiff, and a limiting factor to your workout.
- When you wake up with nagging shoulder pain and just know it’s gonna plague you the rest of the day
I recommend getting your hands on a massager like the QL Claw–one that's purposefully designed to hit trigger points and massage the heck out of them.
There’s a picture of the QL Claw above. You can see the trigger end. It’s no joke, and it'll dig right into that knot behind your shoulder blade and loosen it up, so you can get back to the gym with no pain–or go about your workday without that constant throbbing between those shoulder blades.
Here are some pictures of how to use the QL Claw on your rhomboid.
1) Place the QL Claw against a wall–position it so the trigger point will hit the tender spot on your shoulder blade.
2) Stand up against the QL Claw, and hold.
3) Wait until you feel a release of the muscle–a loosening and relaxing feeling.
Here’s what people have to say about the QL Claw:
You can learn more about the QL Claw by clicking below.
Rhomboid Resources
Here are some of our other best rhomboid resources:
Articles
Everything You Need to Know About the Rhomboid Tear Test
Rhomboid Muscle Pain | How To Fix Pain In Shoulder Blade
How To Release The Knot Behind Your Shoulder Blade
How To Release Levator Scapulae Trigger Points
Quick Levator Scapulae Pain Relief With These 8 Stretches
Video
“Rhomboid Pain”: How To Fix Shoulder Blade Pain Quickly
Rhomboid Stretch FAQs
How do you loosen a tight rhomboid?
To loosen a tight rhomboid, I recommend starting with massage and trigger point therapy. You can accomplish this through a professional massage or an at-home massage device like the QL Claw.
How do you release rhomboid muscle?
Release for your tight rhomboid will happen during trigger point massage–when the muscle has been massaged enough to loosen.
What causes tight rhomboids?
Tight rhomboids are an epidemic in our society caused by poor posture and poor back mobility.
What causes knots in the rhomboid muscle?
Knots in the rhomboid muscle happen often times when the rhomboid overcompensates for other muscles nearby, such as the levator scapulae or the serratus anterior.
[2] https://pubmed.ncbi.nlm.nih.gov/35367623/
[4] https://www.jstage.jst.go.jp/article/jpts/25/8/25_jpts-2013-101/_article/-char/ja/
[5] https://experiencelife.lifetime.life/article/expert-answers-safe-rotational-exercises/